Ingredients: Chicken, Spinach, Broccoli, Heavy Cream
1 Carton of Mushrooms
1lb of Bacon
Carton of Heavy Whipping Cream
Stubbs BBQ Sauce (low-carb)
Ingredients: Onion, Bacon, Mushroom, Egg, Cheese, Heavy Whipping Cream
BBQ Chicken & Broccoli
Ingredients: Chicken, BBQ Sauce, Broccoli
Meals for the Week
The beginning of the prep starts when you are unloading your groceries from your shopping trip. You just bought enough meat for a few weeks so it will have to be separated. Divide the chicken and the ground turkey into 2 portions. Freeze both Turkey packages and 1/2 the chicken right away.
Start your crockpot chicken with mild seasoning. I recommend a little salt and pepper or a pre-made one like Montreal Steak Seasoning. Put that baby on low and push it to the back of counter. Set the timer for 3 hours.
The Breakfast Egg muffins and the Bacon Cauliflower Fried Rice are going to happen simultaneously, as the ingredients are almost identical. Preheat your oven to 350 and grease your Muffin Tin.
Start by dicing 1 onion and 1lb of bacon and sauté until brown. Slice the and toss in the mushrooms. You want the bacon to be fairly crispy. Remove from heat. Add a spoonful of this mixture to each muffin ramekin. Scramble 8 Eggs and 2 tablespoons of heavy whipping cream. Pour and divide into the muffin tin, leaving about 1/4 in. of room for them to rise. Sprinkle your cheese on top. Place in the Oven and set timer for 10 mins.
There should be quite a bit left of the mixture left over. Return the pot to medium heat. Cut up the entire Cauliflower head (Or add a bag of pre-cut) and add it. Put a lid on so it softens. Stir every few minutes, for about 5 mins. Add soy sauce to taste and it's done.
Let the muffins and fried rice cool a little before putting away in tupperware. Relax a little and drink water while your chicken is cooking, you're almost done!
When the Chicken is finished, Shred it all and put half into tupperware bowl. Add 3 tablespoons of BBQ sauce and stir. Portion this out with broccoli (either raw or steamed).
The other half will go into a sauce pan on low-medium heat.
Add all the spinach, 1/3 cup heavy cream, and the rest of the broccoli. Season with Garlic salt. Let this simmer and soften the veggies. Once spinach is wilted and broccoli is to your liking, it is done. Separate out into your tupperwares. YOU DID IT!
STEP BY STEP
While this shopping trip was priced around $85, you have most of the meat you need for weeks 2-4.
Keep in Mind
Try to eat all your food in a targeted 8 hour window. ex: 10am-6pm or 12pm-8pm
Pastas, Beer, Rices,
Tortillas, anything that says "sugar-free" on the back. Check the nutrition label for Carbohydrates. Sugar-free doesnt = carb free
Eat all your meals and snacks within an 8 hour window